Friday 7/1

1) Deadlift 7 x 2 95%
-deadstop

2) 5 Rounds for time of each:
12/9 Cal AB
18 KBS (70/44)
24/20 Cal Row

new round every 4 minutes

3) 7 sets every :90
1 Clean + 3 Jerks - increasing load if you can (try and start as close to 185/125 as you can)
10 TTB ( try to stay unbroken throughout)

Thursday 6/30

1) Bench Press 7 x 2 95%

2) 50 Strict Pull-ups

3) 8 min partner AMRAP
8 Hang Clean and jerks (105/70)
8 Burpees over the bar

rest 2 minutes

4 min AMRAP
8 Hang Clean and Jerks (105/70)
8 Burpees over the bar

partners alternate rounds.

Wednesday 6/29

1) Back Squat 7 x 2 95%

2) For Time and load:
10 rounds
1 Clean + 1 Hang Clean + 2 Front Squats

must complete all 10 complexes, weight can stay the same or increase cannot be decreased.
Find the heaviest possible weight

If you plan on resting tomorrow
3) Bench press 7 x 2 95%

4) This can be done at the gym or at home.
Run OUT for 17 minutes, turn around and make it back to the start in 18 minutes or less
-this shouldn't be a leisurely jog. Push the pace from start to finish

Tuesday 6/28

1) Snatch Deadlift 6 x 3 - Not TnG
- go as heavy as you can, to where the first 2 reps are almost pristine but the 3rd starts to get rough

2) Bent over row 4 x 8 slight pause at the top
Banded Side steps 4 x 12'
Partner GHR (or GHR) 4 x 8

3) 16 Min AMRAP
600m run
60 Dubs
30 Push-ups
30 DB Snatch (70/40) (15/15- split however)

4) 2 x
Double tabata row meters
:40 on :20 off x 4
rest 4 minutes and repeat

Monday 6/27

1) 1 RM OHS

2) 12 min AMRAP
7 muscle-ups
14/11 Cal AB
rest 1 min

3) 14 min AMRAP
16 OH Lunges (9565)
20 TTB
24 Box Jump overs (24/20)

4) 2 Cleans + 2 Jerks x 12 (start at 135/95) and build over the next 11 sets

Saturday 6/25

It appears that pretty much all of us have other stuff going on today

Jump in the 9 and 10 am classes

1) 40 min EMOM
Even: 5 Wallballs to high target + 3 HSPU + 1 Power Clean (185/125)
Odd: 100m run

2) 5 Rounds NFT
10 DB bicep curls
10 Weighted box dips
20 weighted sit-up

3) Granite games qualifier #2
17 Min AMRAP
50 Cal Row
50 Wallballs
50 SOH (115/75)
50 Box Jumps (24/20)

Friday 6/24

1) Hang Snatch + Snatch EMOM for 10 minutes
- goal is to average at or above 80% for the 10 minutes with no misses (you can start lighter and work heavy or stay at the same weight across)

2) Deadlift 7 x 2 90% dead stop

3) For Time:
40 Cal AB
40 SDHP (95/65)
400m Run
40 Pull-ups
40 Cal Row

4) 1-11
Strict Pull-ups
Strict Dips

Thursday 6/23

1) 1 RM Front Squat

2) For Time:
25-30-35
Reverse burpee
Goblet Squat (55/35)

3) 7 Rounds
Row :30 on :30 off
rest 1 minute
7 Rounds
Row :45 on :30 off

Wednesday 6/22

1) 10 x 1 snatch balance at close to 100% or higher of max

2) Bench Press 7 x 2 90%

3) 20 min AMRAP
200m Run
10 DB Clean and Jerks (50/30)
10 HSPU on DBs
2 Rope Climbs

4) Partition however  for time
100 Weighted Sit ups (feet anchored)
100 Cal Row

5)100 Banded Hip Extension (50/50)

Tuesday 6/21

1) Snatch Hi Pull 3 x 3, 3 x 2, 3 x 1

2) 4 Rounds for time:
25/20 Cal Row
30 Air Squats
35 Dubs
400m run

alternate directions each round
rounds start at 0:00, 7:00, 14:00, 21:00

3) EMOM for 10 minutes
3 unbroken Power Cleans- go heavy

Monday 6/20

1) Clean and Jerk 5 x 2 not unbroken, 5 x 1
- try and increase over the 10 sets

2) Back Squat 7 x 2 90%

3) Ruckus workout #4
75 Wallballs
75 Deadlifts (205/135)
60 TTB
60 Box Jumps (24/20)
45 Snatches (115/75)
45 C2B

4) Alt EMOM for 15 minutes
1) 15 Cal AB
2) :20 L-sit hold
3) ME MU

Friday 6/17

For Time:
400m Run
30 KBS (55/35)
800m run
30 KBS
1 mile run
30 KBS
1 mile run
30 KBS
800m
30 KBS
400m20

Thursday 6/16

1) 2RM OHS

2) 18 Min AMRAP
30 Wallballs (20/14)
30 C2B
30 Pistols
30 DB Snatch (70/50)

Wednesday 6/15

1) Deadlift 7 x 2 85% or higher
dead stop

2) 4 Rounds for time of each every 7:00
26/20 Cal Row
13 Power Cleans (155/105) - must open with 7 or more each round and no singles for the workout
400m run

(extra round)

3) Mid line and grip Alt EMOM for 24 minutes
1) 15 GHDSU
2) Up and Back Unbalanced farmer carry (70+50/50+30) (switch hands at the turn)
3) :30 Front Rack Hold (110% or higher or max FS)
4) rest

Tuesday 6/13

Finish warm-up with

1) EMOM for 10 minutes

Even: 20 Cal Row

ODD: 20-50 foot HSW

2) Bench Press 7 x 2 85% 

3) For Time:

50 Dubs

15 Strict HSPU 

50 Dubs

20 Strict Ring Dips 

50 Dubs

25 Deficit Push-ups (hands on 45s)

50 Dubs

30 Burpees 

rest 5 minutes

4) For Time:

30 Burpees 

50 Dubs

25 Deficit Push-ups

50 Dubs

20 Kipping Ring Dips

50 Dubs

15 Kipping HSPU

50 Dubs

5) 100 Band Pull aparts 

Monday 6/13

1) Every :30 for 4 minutes 1 Power Clean - same weight across (85% or higher is the goal)
1 minute rest
Every :30 for 4 minutes 1 Clean- same weight across (85% or higher is the goal)
1 min rest
Every :30 for 4 minutes 1 Clean pull - same weight across (100% or higher is the goal)

2) Back Squat 7 x 2 85%

3) 16 min amrap
16 Front Racked Lunge (115/75)
200m Run
16 TTB

4) 3 Min AMRAP
Strict Ring C2B
-at the 3 minute mark you have 3 mintues to complete
60 Cal AB
at 6 mintues 3 min AMRAP
Strict Pull-ups

5) GHR 4 x 8

Saturday 6/11

1) 1 Cluster + 1 Thruster max

Long week of heavy weights. Light and long today sweat and sweat

2) In teams of 2:
Complete for time:
150 (120) Cals on AB
125 Wallballs (20/14)
100 SDHP (95/65)
75 (60) Cal Row
50 HSPU
25 Burpee Bar MU
50 Ring Dips
75 (60) Cal Row
100 Power Cleans (115/75)
125 Thrusters (45/30)
150 (120) Cal Bike

Friday 6/10

1) 1 snatch every :12 for 1 minute rest 1 minute
5 rounds goal is heaviest weight for 5 reps in the minute, not touch and go must drop and reset

2) Deadlift 5 x 3 90%

3) For Total Reps:
6 minute rounds
0-2 400m run-if you get back before 2 minutes you can start getting reps
2-3 Box Jumps (24/20)
3-4 C2B
4-5 Power Snatch (95/65)
1 minute rest

repeat 2 more times

4) 3 Rounds
30 GHDSU
500m row

Thursday 6/9

1) 2 RM Front Squat

2) In teams of 3 or 4 complete for time:
5-10-15-20-25
Cal AB
Burpees

P1 starts with 5 cals on the bike as soon as they are done P2 gets on the bike. P1 does their burpees and then waits until P3 or P4 finishes bike. They then perform 10 cals
continue in this fashion until all reps are completed.  Only 1 person can work on the bike (obviously) but more than 1 can be doing burpees at a time

Wednesday 6/8

1) Bench Press 5 x 3 90% use a spotter
-4 x :20 heavy weighted side plank each side
-4 x 8 DB bent over row each arm

2) For Time:
21-15-9-15-21
Push-ups
V-ups (or GHDs)
Cal Row

3) 36-30-24-18-12
Single Arm Push Press (40 or 50/30 or 40)
-split the reps evenly between arms
3 rope climbs after each set

4) Suicides x 5
10/20/30/40 yards
rest 1 minute between runs

Tuesday 6/7

1) 5 Rep Clean- for this they should be unbroken and the first 3 should be power BUT each rep should get lower and lower so on the 4th rep it is an easy transition into a squat.
- Go as heavy as you can WITH keeping to the above guidelines, it could just be a technique day

2) Snatch Pulls 6 x 2 start at 90% and climb in weight to where you can still pull both reps higher than belly button- Hold onto the bar for the return but you can reset

3) 30 min Ladder
1 Hang Clean (205-225/135-155) you pick. make it hard
100m run
2 Hang Cleans (205-225/135-155)
200m Run
etc.

4) 5 Rounds NFT
8-12 GHR
8-12 Straight leg raises (high bar)

Monday 6/6

1) Back Squat 5 x 3 90%

2) Quickly work to a heavy double split jerk (10 minutes)

3) For Time:
100 Dubs
50 HSPU
40 TTB
30 SOH (160/100)
90 foot Front Racked Lunge (160/100)- we will call it 20 steps

15 minute cap

rest until 25 minutes

4) For Time:
100 Dubs
50 Pull-ups
40 HSPU
30 Deadlifts (160/100)
90 Foot Front Racked Lunge (160/100)

Saturday 6/4

1) Hi Hang Snatch every :30 for 20 reps
rest 2 minutes
2 Hi Hang Snatch every :45 for 15 sets

-go as heavy as you can foresee yourself hitting 85% + of the sets

2) In teams of 2 complete 12 rounds alternating rounds
1 Legless Rope climb
10 Alt DB Split Snatches (70/40)
4 Muscle-ups

3) "Hildy"
For Time:
100 Cal Row
75 Thrusters (45/30)
50 Pull-ups
75 Thrusters (45/30)
100 Cal Row

Friday 6/3

1) Deadlift 5 x 3 85% slightly heavier than 2 weeks ago

-bench press 5 x 3 85% if you have not already

2) For Time:
3 Rounds
12 Wallballs (20/14)
5 Clean and jerks (145/100)

at the 5 minute mark
3 Rounds
12 Wallballs (20/14)
4 Clean and Jerks (185/125)

at the 11 minute mark
3 rounds
12 Wallballs (20/14)
3 Clean and jerks (225/150)

for time on each

3) 5 Rounds for time:
20 Cal AB
200m run
rest 1 minute

4) 5 Rounds NFT
In dive bomber position with feet on box
10 Shoulder taps + ME dive bomber reps
10 Pause ring rows (1 sec)

Thursday 6/2

1) Bench Press 5 x 3 85% slightly heavier than 2 weeks ago
- 2 rounds shoulder circuit

2) For reps:
1 min GHDSU
1 min Cal Row
1 min Ring Dips
2 Min GHDSU
2 min cal Row
2 min RD
1 min GHDSU
1 min cal row
1 min RD